Hey, hey! Hope the new week is off to a great start for you guys. I’ve had some requests to make weekly workout recaps more of a regular thing around here again. Last week was an ideal blend for me of running, lifting and yoga so I thought it would be a great week to show you.
BONUS! I’m including specific details on three of the workouts that I did (two lifts and one run) so you can try them if you’d like!
Finally, big reminder! You can workout with me every single week in my app! I program three full-body workouts every week and one extra wildcard workout that might be a conditioning workout, core burner, upper body focus, lower body burnout, etc. The workouts are all designed so that you can do them at home or in the gym.
Your first week is free so sign up for a trial, download the app, poke around and try some workouts and feel free to cancel if you think it’s not the right fit.
(officially obsessed with the Brooks Ghost 15 – SO GOOD!)
WEEK OF WORKOUTS
Monday: hot power yoga class at Charlotte Yoga
I took the 7p class which is really late for me but it was the only class time that fit in my work schedule and I was really craving the warmth and sweat (it was a chilly, gray and very windy day).
Tuesday: 3.75 mile run
Tuesday was a bit of a crazy day – I trained five clients in the morning and then rushed to an appointment to have my hair colored. I threw my fresh blowout into a pony and went out for a quick run when I got home before heading back to the gym to train another client and then to the yoga studio to teach a hot class at 5:45p (the blowout was going to get sweaty regardless haha).
The run was just what I needed to reenergize and I felt so great after it!
Wednesday: driveway workout/full body lift
Last Wednesday I missed my window to work out at the gym. Luckily, it was 70 degrees, sunny and low-humidity so perfect conditions to break out my home workout equipment and tackle a driveway workout. I started out with four rounds of the workout you see above and then did an upper body finisher and a mini band finisher.
Upper body finisher – 3 rounds:
10 seated bicep curls
10 seated tricep overhead extensions
10 standing alternating front and side raises
10 seated single arm shoulder presses (each side)
This got insanely hard, insanely fast and by the second round I was failing on the shoulder press and had to drop weight.
Thursday: 6 mile stroller run
Finn gets ALL the credit for this run! Seriously! I asked if he wanted to do a run or a walk and he chose run. He said, “I get more fresh wind on my face” – haha! I asked a few times if he was sure he didn’t want to ride his scooter or go for a nice walk and he was adamant he wanted to do the running stroller.
It was a perfect day so I was game for a run. I was only going to do 3-4 miles but he asked if we could run to the trails which made it a little further out and back. We did stop at the playground at the park where the trails are so he could play for about 30-40 minutes so that was a nice break at the almost 4 mile mark. My average pace for this run was 12:24 – there was a lot of walking up hills!
Friday: 60 minute full body lift
I stayed after my morning training clients to lift.
SET 1 x4 ROUNDS:
10 bench press (85)
10 Bulgarian split squats, each side (holding 20s)
10 seated underhand grip lat pulldowns on plate-loaded machine (35 on each side)
10 machine hamstring curls, each side (30)
15 decline sit ups
SET 2 x4 ROUNDS
15 HEX bar deadlifts (115)
15 slam balls (20)
15 kettlebell swings (45)
45 seconds jump rope
Saturday: 45 minute/4 mile treadmill interval run
Saturday was a dreary day and I only had a short window of time to workout between an 8a client and a 10:30a massage so I decided intervals on the treadmill sounded like just the ticket.
Here’s what I did. It was a sweaty, challenging good time. FYI – I slow jogged the recoveries for the 1 minute pick ups and walked the recoveries for the sprints.
Sunday: hot power yoga class at Khali
DEFINITELY needed yoga after a strong week of workouts. It was the perfect combo along with the massage I’d had the day before. Always love a Sunday practice with Ian (although the 10 rounds of wheel at the end nearly did me in).
And that’s the end!
QUESTIONS
What workouts do you regularly incorporate into a week?
Do you use any apps or programs for running or strength training?
Do you have any spring fitness goals?
